Ua haujlwm tawm yog txoj hauv kev zoo kom nyob zoo thiab nws feem ntau noj qab nyob zoo rau koj. Kev tawm dag zog lub plawv pab txo qis rog thiab tswj kev noj qab haus huv zoo tsuav yog koj noj zaub mov zoo. Siv Stairmaster yog qhov zoo rau kev tawm dag zog cardio. Siv Tus Kheej Tus Kheej tuaj yeem zoo li nyuaj, tab sis nrog cov kauj ruam raug thiab kev npaj raug, koj yuav tuaj yeem pib taug kev nce ntaiv tsis muaj sijhawm!
Cov kauj ruam
Kauj Ruam 1. Sau koj li khoom tsim nyog
Ua ntej pib koj qhov kev tawm dag zog ntawm Stairmaster, xyuas kom koj muaj koj lub raj mis dej thiab lwm yam uas koj xav tau, xws li khi plaub hau lossis phuam. Nco ntsoov khi koj nkawm khau kom tsis txhob ntog.
Kauj Ruam 2. Ncab
Ua ntej pib ua qee yam kev tawm dag zog, ua kom sov sov thiab ua qee qhov ncab kom txo qis qhov kev pheej hmoo ntawm kev raug mob. Txij li tus Stairmaster koom nrog ua haujlwm koj ob txhais ceg, koj yuav tsum ncab ob txhais ceg tsawg kawg kom tsis txhob muaj kev pheej hmoo ntawm kev raug mob. Kev siv zog ua haujlwm zoo tshaj plaws vim tias nws tsis ua rau cov leeg leeg ntau dhau thaum tseem muab cov txiaj ntsig ntawm kev zam kev raug mob. Koj yuav tsum tau ncab cov ceg thiab glutes vim tias cov leeg no yuav siv tau tshaj plaws.
Kauj Ruam 3. Paub lub console
Tus Stairmaster yuav muaj ob lub khawm loj, ib qho ntsuab thiab ib qho liab. Lub pob ntsuab yog khawm Pib sai thiab khawm liab yog Nres Nres. Tseem yuav muaj khawm nce thiab nqis uas yog siv los teeb tsa qhov siab, nce rau siab dua, nqis qis dua.
- Tus Stairmaster suav nrog ntau qhov kev ua haujlwm ua ntej koj tuaj yeem xaiv yog xav tau.
- Koj tseem tuaj yeem teem sijhawm qee lub sijhawm ntawm Stairmaster los ntawm kev xuas nrig ntaus hauv lub sijhawm xav tau.
Kauj Ruam 4. Mount tus Stairmaster
Feem ntau cov tshuab Stairmaster tau pab cov kauj ruam ntawm sab kom ua kom yooj yim dua rau nruab lub tshuab. Nco ntsoov siv cov kev pabcuam no txhawm rau txhim kho Stairmaster kom raug thiab zam kom tsis txhob poob qis hauv qab ob peb kauj ruam ntawm Stairmaster. Kuj tseem muaj tes tuav ntawm sab uas koj tuaj yeem siv los pab koj tus kheej ntawm lub tshuab.
Kauj Ruam 5. Pib koj txoj haujlwm
Tom qab siv cov kev pabcuam thiab teeb tsa lub tshuab, nco ntsoov siv cov tes tuav ntawm sab kom so koj txhais caj npab thiab ua kom sib npaug thaum ua haujlwm. Nias lub pob ntsuab loj lossis xaiv qhov koj xav tau ua haujlwm thiab pib nqis tes. Nws yuav pib tawm qeeb heev, tab sis koj tuaj yeem siv cov nyees khawm nce thiab nqis tau hais ua ntej los teeb tsa koj qhov kev xav tau.
Kauj Ruam 6. Khaws koj daim ntawv
Ib feem tseem ceeb ntawm kev siv Stairmaster, raws li qhov tseeb ua txhua yam kev tawm dag zog, yog tswj hwm koj daim ntawv. Qhov no yuav ua kom paub tseeb tias koj zam kev raug mob thiab koj tau txais txiaj ntsig zoo tshaj plaws ntawm koj qhov kev tawm dag zog. Ib yam uas yuav tsum nco ntsoov yog siv sijhawm ntev, ib puag ncig ib puag ncig kom ua raws cov lus tsa suab tiag tiag ntawm kev taug kev nce ntaiv. Qhov no yuav pab ua haujlwm tawm ntawm glutes thiab ncej puab nrog ntau yam ntawm cov lus tsa suab.
Khaws koj txhais taw tag nrho ntawm cov kauj ruam kom tsis txhob raug mob
Kauj Ruam 7. Nqa nrawm
Thaum koj txuas ntxiv koj cov kev tawm dag zog, sim ua kom muaj zog ntxiv thiab nce qib. Qhov no yuav paub tseeb tias koj tau txais kev tawm dag zog zoo tshaj plaws uas koj tuaj yeem ua tau thiab nws yuav ua rau koj nyuaj rau koj tus kheej thaum koj ua tiav nrog kev tawm dag zog. Koj tuaj yeem ua kom muaj zog ntxiv me ntsis txhua lub sijhawm koj siv Stairmaster los ua haujlwm, uas yuav pib txhim kho koj cov hlab plawv.
Kauj Ruam 8. Sim cov txheej txheem sib txawv
Koj tuaj yeem sim dhia ntawm lub tshuab rov qab. Qhov no yuav tso cai rau koj ua haujlwm koj quadriceps. Nco ntsoov ceev faj vim koj yuav tig rov qab. Nws tau pom zoo tias koj tsis ua cov kauj ruam ib sab vim nws yooj yim dua kom poob qhov sib npaug thaum nqis los ntawm txoj kev no.
Kauj Ruam 9. Txias tawm
Thaum mus txog qhov kawg ntawm kev tawm dag zog, nws yog qhov zoo tshaj kom txias kom coj koj lub plawv dhia rov qab rau koj li qub. Txhawm rau ua qhov no, koj tuaj yeem tsuas yog siv qhov nrawm ntawm Stairmaster thiab nqis rau ob peb feeb thaum koj lub plawv dhia qis dua rau nws qhov qub.
Kauj Ruam 10. Tshem tawm yam xyuam xim
Nco ntsoov saib koj cov kauj ruam thaum koj nqis los ntawm Stairmaster. Siv cov pab cuam ntawm ib sab kom nqes mus kom tsis txhob plam thiab raug mob. Siv cov tes tuav ib yam los tswj koj qhov nyiaj tshuav thaum tshem lub tshuab.
Kauj Ruam 11. Ncab dua
Thaum koj ua tiav siv Stairmaster, nws yog qhov zoo tshaj rau ncab tom qab kom tsis txhob raug mob thiab xoob cov leeg txij li nws yuav tau nruj dua thaum siv lub tshuab. Koj tuaj yeem ua qhov ncab tshwj xeeb rau glutes, ncej puab, thiab quads nrog rau tag nrho lub cev ncab raws sijhawm.
Kauj Ruam 12. Rov txhawb zog
Nco ntsoov haus dej tom qab koj ua haujlwm vim tias Tus Kws Ncej tuaj yeem ua rau lub cev qhuav dej thiab ua rau koj lub cev qhuav dej. Nrog rau dej, nws yog qhov zoo tshaj plaws los noj qee yam uas muaj txiaj ntsig zoo kom rov zoo los ntawm kev tawm dag zog.
Sim haus qee yam nrog electrolytes txhawm rau ntxiv cov zaub mov poob thaum tawm hws thaum ua haujlwm
Lub tswv yim
- Xyaum kev qhia ua ntu zus los ntawm kev hloov pauv ntawm qhov nrawm thiab qeeb qeeb kom ua tiav cov txiaj ntsig zoo dua.
- Nyeem ntawv ntawm Tus Kheej Stairmaster tuaj yeem cuam tshuam thiab koj tuaj yeem plam qhov nyiaj tshuav yog li sim zam nws.
- Saib xyuas seb koj lub plawv dhia rov qab mus rau qhov qub li qub hauv lub sijhawm luv los saib seb koj qhov kev ua tau zoo dua qub.
Lus ceeb toom
- Tus Stairmaster yog lub tshuab txav, yog li nws yooj yim kom raug mob yog tias koj tsis khaws daim ntawv kom raug thaum ua haujlwm.
- Nws yog qhov yooj yim kom poob siab thiab koj tuaj yeem plam ib kauj ruam thiab kev mus ncig, yog li ua kom ntseeg tau tias koj tau npaj siab los ua haujlwm.
